EGO CrossFit – WOD

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Strength

A1: Deadlift (3 sets x 6-8 reps @3131, rest 75 sec)

A2: Half Kneeling Dumbbell Press (3 sets x 4-5 reps/knee @20X2, rest 75 sec)

total 8-10 reps per set

Metcon

B: 210812 (Time)

For Time:

30 Kettlebell Swings

200 m Run

30 Alt. DB Snatch

200 m Run

20 Kettlebell Swings

200 m Run

20 Alt. DB Snatch

200 m Run

10 Kettlebell Swings

200 m Run

10 Alt. DB Snatch

200 m Run